Steve and I have been training together for a few years now with varying results – he is an office worker, putting in a lot of hours most weeks, and like most people personal training and in fact training is just another worry he has on top of other concerns. Lately however McCabe and I have been working together, and working hard to get his diet, and his training into a more regular regime and the results are coming. The program that we have been following has been a mixture of weight training, and body weight interval work, for example, phase 3 went as follows:

McCabe Phase 3

Day 1- Bodyweight Timed Sets *

Warm up 5-10mins

Week 1

Week 2

Week 3

Week 4

Week 5

40 seconds on

20

20 seconds off

Cooldown 5-10mins

PT Day 2- Strength/Cardio

Set

Rep

Week 1

Week 2

Week 3

Week 4

Week 5

1A: Hex Bar Deadlift

3

10*

1B: BB Bench Press

8*

1C: KB Swing

20

2A: DB Split Squat

10*

2B: Seated Row

8*

2C: Burpee

20

3A: Alt KB Swing

12ea

3B: TRX Rows

AMRAP

3C: Jump Squats

20

PT Day 3- Bodyweight Timed Sets

Warm up 5-10mins

Week 1

Week 2

Week 3

Week 4

Week 5

40 seconds on

20

20 seconds off

Tabata to finish

Day 4- Bodyweight Timed Sets

Warm up 5-10mins

Week 1

Week 2

Week 3

Week 4

Week 5

40 seconds on

20

20 seconds off

Cooldown 5-10mins

Day 5- Strength/Cardio

Set

Rep

Week 1

Week 2

Week 3

Week 4

Week 5

1A: Hex Bar Deadlift

3

10*

1B: BB Bench Press

8*

1C: KB Swing

20

2A: DB Split Squat

10*

2B: Seated Row

8*

2C: Burpee

20

3A: Alt KB Swing

12ea

3B: TRX Rows

AMRAP

3C: Jump Squats

20

The bodyweight interval sessions consisted of five exercises, that is: the burpee, alternating jump lunge, pushup, jump squat and mountain climber repeated for a total of four times coming to 20 rounds of intervals done in 20 minutes.

Strength wise we have been trying to increase all of his lifts, and we have manged to do that with 10+kg increases in his bench press, row, deadlift and kettlbell movements. His calisthenic or as coach Dos might say, “cardio strength has improved significantly, with us starting at 30/30 bodyweight intewrvals last program and progressing to 40/20 in this and him being able to storm through our sessions – in the next program we might have to try 50/10!

Now, to McCabe’s results: 02/10/12

Weight: 82kg

Height: 176cm

Bf Percentage: (Skinfolds) 26%

Girths

Arms: L: 32cm R: 32cm

Thighs: L: 57cm R: 59cm

Chest: 100cm

Waist: 91cm

Hips: 101cm

As of the 05/01/2013 his measurements were as follows:

Weight: 77kg (down 5kg)

Height: 176cm

Bf Percentage (Skinfolds): 21% (down 5%)

Girths

Arms: L: 34cm (up 2cm) R: 34cm (up 2cm)

Thighs: L: 57cm (down 1cm) R: 59.5cm (up 0.5cm)

Chest: 100cm (same)

Waist: 89cm (down 2cm)

Hips: 102cm (up 1cm)

As you can see in two months he lost 5% bodyfat, and 5kgs while maintaining and in some cases increasing his girths, meaning we put on some muscle mass and lost fat at the same time. This wasn’t accomplished with long cardio sessions, only with smart training, and smart food intake.

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It’s been a while since I’ve offered up some testimonials and these are the couple that I’ve received outside client results blogs (for such see here). I thank these clients for their kind words and all my clients for putting their trust in me to help them along their journey in health and fitness.

Iain Hardie

Sometimes you just run out of ideas…

It was from this basis that I first spoke to Rob. I had been plodding through my own programmes, hastily designed on the two flights of stairs up to the gym floor each morning for far too long. My goals were pretty simply, keep fit/get strong, but I simply wasn’t getting the gains I hoped for. I knew something was missing, but, to be honest, I didn’t know what.

I guess I have always pretty sceptical of PTs, you spend enough time in a gym (any gym) and you see the same old, young guys/girls with more beef than brain putting every client through the same dated routine while playing with their iphone / staring at Kesha on TV… To be frank, I didn’t want to waste my cash on that.

I’d spoken to Rob a few times, a question here and there – “how can I stretch this / what’s the best exercise for that” – he’d always been very happy to answer with thoughtful and interesting suggestions. He would follow up too, not to cajole you into buying a PT pack, but to see how you were going and if you needed anything else. So, when I decided for myself that I wanted some PT, the choice of trainer was pretty natural.

I only started training with Rob this September, but off the back of one month of intelligent programme design and his support and encouragement I had started to make some really positive gains. It was so satisfying! After years of relative stalemate, I started to see hard graft translated into tangible results. Much I may love to think otherwise, I don’t think I would have got there under my own steam. Rob imposes a structure and a discipline to each session that ensures you do progress; he pushes when he has to, but also has the intelligence and experience to back off when he sees you’re properly gassed.

While a lot of this may sound pretty standard, what sets Rob apart is his ability to adapt to, and understand, his client. As we got into our second month of training together I hurt my back. After helping me with some rehab stuff, Rob happily changed up my programme again to focus on exercises I could do without flaring up my injury. Even when I’m not training with him, he will make a point of coming to see how things are going.

Regardless of your goal, Rob is there to help. He is an intelligent trainer who understands each of his client’s and their individual needs and goals. Even if your are a PT sceptic, I recommend you give him a try, while he doesn’t do the hard work for you (gutted!!), each of sessions are challenging, varied and (corny as it may be) fun.

Chrissy Chow

I started group training with Rob in August 2012. Which I was enjoying but probably not pushing myself as far as I could have. When my training buddy left Perth Rob harassed me for 3 weeks until I finally decided to commit to 1 on 1 training.

When I started 1 on 1 training I had one goal to lose 3 kg so I could be at my dream weight of 50kg. I’m not quite there yet I seem to vary between 52 and 54kg. I know what the problem is, it isn’t my training it’s all about my food! ‘ just a little more protein and a little less carbs’ is what Rob is trying to teach me. That is what I like best about my training, I know I have the discipline to train hard and to commit to by 4 -5 days at the gym, but with Rob he has the knowledge to teach me what my bad eating habits are doing to me and how I can control them. I have more energy, I’m felling a lot better about myself ( even buying dresses that I would never dream I would wear in the past) I am getting some great food tips, and I’m learning that as I’m getting older there is no reason why I can’t be at my fittest. Rob blogs at least once a week about different subjects which gives me an oversight on what other improvements I could be making.

Rob comes highly recommended.

Kylie Horner

I’ve been training with Rob since November 2012. Initially starting at once per week I quickly saw the value in increasing my sessions to twice a week, purely for staying motivated and focussed on my goal (which had always been a struggle in the past). Rob has been patient and encouraging all the way. I’ve lost probably 2 ish kilos (and one dress size) and have developed better core strength and definition in my arms and legs. My clothes fit better and I’ve been getting compliments on the changes. My lifestyle has changed and I feel great, I actually look forward to going to the gym now, rather than seeing it as a chore. Can’t wait to see my abs again!

Marc Saupin

Rob Bezant is a Bohemian.

He has not actually taught me anything about losing weight or keeping fit or ways in which I could make it to say 70 or even tomorrow for that matter.

I already knew the benefits of diet and exercise.

In his disarming Bohemian fashion, Rob makes me keep me alive for my two young children.

It’s as simple as that.

Kathleen O’Neill

Rob has been my trainer for over a year now. During that time he has been an unfailing resource of information and encouragement through his blogs, website and texts. Sessions with Rob always push you to the limit but you always leave with a sense of achievement and progression towards your goal! Rob has a vast range of knowledge and information to share and always puts 100% effort into helping you achieve your goals. I would recommend Rob to anyone thinking of doing personal training sessions.

Stephanie Langfield

Having a personal trainer is not just for people who are all about striving for the “body beautiful” but is great for people who want to just keep healthy and fit.

Personal training motivates you to attend the gym on a regular basis and help you to assist in reach your goals.

I have a weekly training session with Rob Bezant.

Rob is a great trainer. He not only provides regular changes to your fitness program but provides insightful information about nutrition.

Whilst he appears to have no understanding why when you pass 60 you have no motivation to give up wine I would have no hesitation in recommending him as a trainer.

As Nathan states below we have only been training together for just over 2 months at two 30 min sessions/week. In that time Nathan has done everything I’ve told him to do with no fuss – he’s exactly the kind of client you want to get. He’s been putting in the effort in a big way, buying foam rollers, protein and increasing his meal intake without argument, without whining, and I couldn’t be prouder to be his trainer. Before we discuss his progress, let’s look at his program, we’ve just started his phase two program, but let’s discuss his phase one program. My guys who are looking to put on muscle mass get a version of Cogrove’s Alternating Set System as their first program, then we move onto circuits (for more look for an upcoming blog on beginner and intermediate muscle-building programs, for now see here and here) – both of these are full body programs running for about 4-6 weeks (depending on client adherence), then we’ll move to an upper body/lower body split, then perhaps to a more localized body part training program. Here is Nathan’s phase one program:

Nathan Phase 1 – Alternating Set

PT Day 1- Weights

Set

Rep

Rest

Week1

Week2

Week3

Week4

Week5

1A: Goblet Squat

3

10*

30

1B: BB Bench Press

8*

30

2A: Goblet Split Squat

10*

30

2B: Seated Row

8*

30

3A: DB Bench Press

8*

30

3B: T Bar Row

8*

30

3A: Countdown Dip/BB Curl

PT Day 2 -Weights

Set

Rep

Rest

Week1

Week2

Week3

Week4

Week5

1A: Hex Bar Deadlift

3

10*

30

1B: DB Seated Shoulder Press

8*

30

2A: Goblet Walking Lunge

10*

30

2B: RG Pullup

8*

30

3A: BB Military Press

12ea

0

3B: Lat Pulldown

45s

0

Nathan Day 4- Weights

Set

Rep

Rest

Week1

Week2

Week3

Week4

Week5

1A: Goblet Squat

3

10*

30

1B: BB Bench Press

8*

30

2A: Goblet Split Squat

10*

30

2B: Seated Row

8*

30

3A: DB Bench Press

8*

30

3B: T Bar Row

8*

30

3A: Countdown Dip/BB Curl

Nathan Day 5 – Weights

Set

Rep

Rest

Week1

Week2

Week3

Week4

Week5

1A: Hex Bar Deadlift

3

10*

30

1B: DB Seated Shoulder Press

8*

30

2A: Goblet Walking Lunge

10*

30

2B: RG Pullup

8*

30

3A: BB Military Press

12ea

0

3B: Lat Pulldown

45s

0

His strength increases have been amazing, he had a hard time lifting anything over 10kg above his head during the first few weeks (weakness caused by some mobility problems), but in this two month period he doubled his barbell military press. He averaged 10-15kg increases in bench, single leg and bilateral leg strength, as well as addressing and improving mobility.

Now let’s take a look at his results as of 08/01/2013:

Weight: 55kg

Height: 173cm

Bf Percentage: (Skinfolds) 9%

Girths

Arms: L: 25cm R: 25cm

Thighs: L: 50cm R: 49cm

Chest: 79cm

Waist: 76cm

Hips: 87cm

As of the 11/03/2013 his measurements were as follows:

Weight: 58kg (up 3kg)

Height: 173cm

Bf Percentage (Skinfolds): 9% (no change)

Girths

Arms: L: 26.5cm (up 1.5cm) R: 26cm (up 1cm)

Thighs: L: 54cm (up 4cm) R: 53cm (up 4cm)

Chest: 81cm (up 2cm)

Waist: 76cm (no change)

Hips: 91cm (up 4cm)

As you can see he has gained 3kgs of lean muscle tissue, with no gains in body fat! Significant areas of growth were in the legs, and glutes, with growth to a lesser extent in the arms and chest, all up he gained a total of 16cm, again with no bodyfat increase! I’m very impressed with Nathan’s work thus far, and am hoping we can keep these kind of gains going. This was done with only four 30 minute training sessions per week, with no supplement intake (other than some protein), and no crazy bulking diet – he still goes to dinners with friends, still enjoys treats (including some booze), basically he enjoys his life! Admittedly he is a new comer to weight training, so the real test will be if we continue to get such good results, but I am confident given Nathan’s commitment. Here’s what he had to say:

I have been training with Rob for a little over two months, and I am extremely happy with the results thus far (predominantly to gain weight and tone up). Even though I have a gym in my own apartment, previously I lacked the motivation of actually going to it, spending the 30minutes training four times a week, on doing exercises that I thought would help me (that’s is tone up).

Whilst under Rob’s guidance I have increased my strength, gained weight, toned up and in general have a healthier outlook on life (healthier food plus limiting alcohol) and feeling 100% better for it! Rob makes training enjoyable, whilst ensuring that you push yourself harder each time, set goals and achieve them.

Not only does he provide the guidance and shows you the correct technique for each exercise, he also reiterates why we are doing a particular exercise, how it will help me, and what areas of the body it will work on.

I would definitely recommend him to other clientele who are looking at taking up PT.

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Recently I’ve begun what I’ve called a ‘muscle building’ phase in my diet and training program, I use that term over the traditional ‘bulking’ one because ultimately that term denotes a large amount of fat gain, and associated unhealthiness that comes with that – my goal is to put on as much muscle as I can, while remaining active, and healthy. This is important to note at the outset.

In the fitness industry, we live by a different standard – in that, it is not common for most people to train 6+ times a week, to lift hundreds of kgs of weight off the floor, or be able to perform many repeated sprints, or indeed, run for long distances etc (not to mention our dietary and recovery practices). Many of us are drawn to the industry because we love sport, or health, or body modification, or rehab et al – we are not the standard, but sometimes we are a standard to strive to, and for.

Having said this, I ask: why build muscle mass?

Well, that depends on some clarifications. How much muscle mass are we talking, in what type of circumstances is the muscle being built, and for what purpose? What methods are being employed to reach said goal? These questions might change the the situation and whether or not the pursuit is reasonable, and attainable. For example, I would argue, and indeed have, that muscle building is essential to fat loss, health, vitality etc. So in that sense, everyone should be on a muscle-building program. The amount of muscle one puts on, in any given program is determined by many factors, not the least of which are caloric intake, resistance training, volume, intensity, duration, frequency etc. I think it’s clear though, that we can differentiate from the kind of metabolic type resistance training one might do for fat loss (which can still build appreciable amounts of muscle and a wonderful physique, see here), and bodybuilding type training, in which one generally trains for the purpose of increasing lean mass.

Why do I want to build muscle mass? Why is that something I’ve chosen to do? Again, my response depends on what context I am being asked this question. On Facebook I’ve had a few responses to my posts on muscle-building that have prompted this blog, and have made me realize that to many people, particularly in a society concerned with being overweight, and obese, that specifically trying to put on weight, might seem counter-intuitive – or perhaps worse, speaking to a psychological issue (dysmorphia for one). Moreover there are issues such as what effect my training and dietary habits have on my clients, the gym members, and society as a whole.

I personally don’t have any grand motives for muscle-building, I wish I did, ultimately it comes down, for me, to simply wanting to be a big guy. Why do I want this? Well, I could say that I was always fascinated by comic book superheroes, their power, presence and physiques seemed unattainable to a 65kg 20 year old. Perhaps it was, originally because I was so skinny, that I saw a ‘grass is greener’ situation, or wanted to stop bullying – that is a common enough reason to lift weights – they certainly contributed to my beginning a weight training program. But, why do I want to put on muscle mass now? Is it pure ego? Or admiration and emulation of muscular physiques? Do I even need a reason, or have to justify my behaviors? Perhaps it does come down to my first point, I work in an industry where I am in a different population, in that, all the people I emulate, and work with, are in amazing shape, in terms of muscularity, cardiovascular health, physical prowess and flexibility. That being the case, wanting to alter my body becomes then another target, another goal to set myself in the gym – something to keep me interested, not because I find my body distasteful, or shameful and in need of modification. Since I don’t care about strength per se (although I do lift heavy, and would consider myself pretty strong), or endurance, or fighting prowess, I don’t focus any of those extremes (although I may use them in my programs for the associated health and physique benefits). I want to look like a superhero, not actually be one.

What about the effect a culture of muscle worship may have on those not in our specific population? Will a focus on muscle-building for me affect my clients, affect peoples perception of what a healthy physique is? Well, when talking in terms of me personally, it’s hard to see how anyone will be affected by my specific body modification strategies, but let’s assume they are. What can I do, what is my responsibility in this situation? As always: education. In my job I train people for fat loss, and muscle gain (primarily these are the two extremes, and my most common clients), having just come off a reasonably successful fat loss program (see here), and having written and researched a lot on that subject along the way, I want now to turn to another passion of mine, getting ‘blassive’ – which I will, and have, also supported with scientific literature on the benefits of (see here, and here). One could say, that my experiences and results in the gym, on myself, have helped to motivate my clients, and have helped to inform them of the benefits of weight training, and most importantly to shed some of the misconceptions they have had about getting ‘bulky’ (for women), or muscle gain being unattainable (or only so through steroid use). I see these as positives.

So, there you have it, some, by no means all of my reasons for wanting to gain mass, any thoughts?

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I'm the operator of my business Killsession Personal training out of Goodlife Health Clubs on Murray St in the city center - at this gym I specialize in fat loss, while also helping clients in muscle-building. I also offer Boxing Bootcamp and Park PT at Langley Park.
I have completed a Bachelor of Exercise and Sports Science at Edith Cowan University, a Certificate III & IV in Fitness, Level One and Level Two Certificate with Fighting Fit for Life, Level One Kettlebell Certificate with Iron Edge as well as their Biomechanics of Lifting Certificate, I also have accreditation's as a KickPad and PunchPad instructor. I'll be looking to complete my CSCS (Certified Strength and Conditioning Specialist) qualification soon too and to become a ASCA Level One Strength Coach.
In my spare time I study philosophy and have completed post graduate work in such (a Graducate Certificate in Philosopy) at Murdoch University with the possible intention of pursuing a PhD in this field. Theology, and philosophy have become major hobbies of mine in the last few years and if I am not at the gym, or studying to support my PT career, you can find me reading or studying them.